Walking is one of the simplest, most effective forms of exercise—low effort, high gain. While debates continue over whether 7,000 or 10,000 steps matter more, most experts agree that daily walking itself offers immense health benefits, sometimes even more than the gym.
Recently, Australian fitness creator Eugene Teo sparked a viral TikTok trend by popularising what’s being called Japanese walking. The method asks you to alternate brisk and slow walking every three minutes, claiming benefits beyond the traditional 10,000-step routine.
The technique is based on a 2007 Japanese study that examined the effects of high-intensity interval walking on middle-aged and older adults. It has since gone viral, with bloggers, media outlets, and fitness enthusiasts testing the routine.
The Los Angeles Times reports that Teo, who has more than 426,000 TikTok followers and 1.22 million on YouTube, didn’t invent the method but helped bring it to the mainstream. He says the appeal lies in easing the pressure of hitting 10,000 steps daily. Instead of focusing on numbers, the method emphasises effort—walking fast enough to get out of breath, then recovering with slower intervals.
Participants who followed the program four or more days a week showed improvements in blood pressure, leg strength, and aerobic capacity compared with those who walked continuously at a moderate pace.
“A lot of people are missing that cardio work,” Teo said. He has been using the technique himself for years, often on a treadmill, after discovering the Japanese study. His viral video resonated with people who felt discouraged by the “all-or-nothing” mindset around step goals.
As per LA Times report, experts still caution against overstating the benefits. They point out flaws in the original study, including a small sample size and potential bias in monitoring methods. While interval walking shows promise, they argue similar benefits can often be achieved by walking continuously at a vigorous pace.
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With that being said, scientists agree that even short bursts of higher-intensity movement can support cardiovascular health, reduce mortality risk, and may even lower dementia risk.
In the end, the catchy branding and simplicity of Japanese walking have fuelled its popularity. But the core takeaway remains unchanged: whether through intervals or steady strides, walking is one of the most accessible ways to boost overall health.
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